Warm-up 

2 rounds for quality

• 250 meter row
• 5 windmills each side/direction
• 10 each direction Crossover banded lateral walks
• 10  one arm bent over DB row
• 10 one arm db standing strict press

Skill 

• Toes to bar, knees to elbows
• KB Swings

Strength

Power Clean

3-3-3

AMRAP-10 

• 21 – KB or Dumbbell swing
• 15 – squats
• 9 – sit-ups

RESULTS

7:15

Liz – 5+34 (15#kb)

8:45

Ryan 5+40 (25# DB swing)

Farrah 5+34 (15# kb)

Erica 4+20 (15# kb)